Off-Season Training: Bulk Up While Improving Speed and Agility
For high school athletes, the off-season is the perfect time to build strength, bulk up, and enhance speed and agility. A well-rounded approach combining strength training, functional drills, and proper nutrition can help achieve these goals.
Start with strength and power training. Incorporate compound lifts like squats, deadlifts, and bench presses to build muscle. Add explosive movements such as power cleans and box jumps to improve power. Pair this with speed drills like resisted sprints and sled pushes to translate strength gains into speed.
A high-calorie diet rich in lean protein, complex carbs, and healthy fats fuels muscle growth. Consuming 4–6 meals daily ensures consistent energy for workouts.
Don’t forget rest promotes recovery so get plenty of it. Aim to get at least 8 hours of sleep every night.
Finally, integrate hybrid training. Combine sprint intervals, cone drills, and lifting sessions to enhance agility and strength. Include recovery methods like dynamic stretching or yoga to maintain mobility.
By following this regimen, athletes can bulk up and dominate on the field when the season begins.
Elite Athletes Recruiting 